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Spin #16

by Carl Brewer last modified 2010-07-25 20:52

The program for this session

What spin session
When 2010-07-27
from 18:30 to 20:30
Where Blackburn Velodrome & Clubrooms
Contact Name Carl Brewer
Contact Email
Contact Phone 0419 966 003
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A regular Spin for winter

BYO bowl and fork....

Enduro A get hit lulled into a false sense of security with a 1/2 tabata but then follow that with a ladder sprint and 5 1 min (15s) rampups with no rest and finally an attack & sustain into 15 minutes of E3 with a sprint finish - welcome to Modella! B get a 3/4 tabata and solid E3 blocks, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get more speed endurance work. Sprinters are warned to BYO buckets.

We would also ask that ALL RIDERS please refrain from listening to MP3, iPods, or any other music device while training. It makes it hard for us to make sure that everyone can hear instructions from the coach.


Enduro stream

Warm up

15 min E1

5 x 10s MAX:2

5 x 10s HCLR:2

5 min E1

A
B
C
Start time
1/2 Tabata
3/4 tabata

E3
7:40
ladder sprint
10,20,30,20,10
E1
E3
7:45
E1
E3
E1
7:50
5 x 1 min r/up (15s step)
E3 r/up (1 min)
E3 r/up (1 min)
7:55
E1
E1
E1
8:00
30s A&S E3
30s A&S E3
E3
8:05
E3
E1
E1
8:10
E3 r/up
E3 r/up
E3 r/up
8:15
E1
E1
E1
8:20
E1
E1
E1
8:25

Sprint Stream

Effort
Start time
E1
7:00
2 x 6s HCLR:1
7:05
2 x 6s RG-2 RS (80rpm):3
7:10
20s RG RS
7:16
25s RG SS (race leg)
7:26
30s RG-1 RS (10s reverse splits)
7:36
30s RG-2 RS (10s reverse splits)
7:46

1 x 15s HCLR r/up 5,5,5
120, 140, 160+
7:50


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